Tag Archives: recipes

Follow me at my new site . . .

Just wanted to post another invitation to follow me at my new website, lmwellness.com.  I notice that there are still a number of people who are visiting this site (kimthedietitian.com), yet I have not posted in many months.  I fear they must think I am lazy!  Not so.  I have just been posting in a different place.  Join me there!

Looking for a tasty, quick breakfast?


What to eat. . . what to eat . . . hmmm . . . .

Yes, I ask this question too!

This morning I needed to get going quickly but I also needed a decent breakfast that would last me about 4 hours.  I came up with this beautiful and delicious combo full of protein, healthy fat, and vegetables.

I boiled a couple of eggs for 7 minutes (nice and gooey inside!) and settled them on a nest of leftover roasted vegetables – another reason to keep some roasted veggies on hand.  Mine included red peppers, purple onion, carrots, eggplant, mushrooms, and cauliflower.

A little salt and pepper on top, and this really did the trick:  satisfied my hunger and got some vegetables in the tank early in the day.  If I had been heading for a tough workout, I may have added a piece of fruit for extra fuel, but this was fine for today.

If you’ve never roasted vegetables, I assure you that you can do it!  Anyone can do it.

Kim’s Roasted Vegetables

Put roughly chopped vegetables into a roasting pan and drizzle with olive oil. Add salt and pepper to taste. Cook in a 400 degree oven for about ½ hour (time depends on the type of vegetables used). Toss once or twice during the cooking time. Here are some of my favorite combos:

Eggplant chunks, purple onion, carrots, zucchini, and mushrooms – sometimes I drizzle a little aged balsamic vinegar at the end.

Parsnips, carrots, and purple onion – a nice winter medley

Brussels sprouts and . . . more Brussels sprouts – I love them all by themselves; they get a little crispy – mmm!


Health Benefits of Spices: Cinnamon

Baked Pear with Cinnamon

Baked Pear with Cinnamon

I am quickly becoming a big fan of cinnamon.  I enjoy it in my plain yogurt, because it has a sweet flavor that truly makes it easy to go without sweeteners.  A handful of berries is a nice addition.  When I make oatmeal, I shake about 1/2 teaspoon of cinnamon in with a splash of milk – delicious, and surprisingly sweet without sugar. Continue reading

You MUST Try This (Sorry to be bossy, . . . )

All kinds of squashes are appearing in the grocery stores now – yes it is really fall already.  In the interests of not serving another side dish of green beans, broccoli, or cauliflower, I picked up a spaghetti squash (the one with the “thready” interior, like spaghetti).

I cut it in half, removed the seeds, and baked it cut side down in a roasting pan coated with olive oil at 375 degrees for about 30 minutes.  When it was fork tender, I removed the threads from the shell and added a tablespoon of butter, a teaspoon of pure maple syrup, and salt to taste.

This was really, really good.  Try it.  I promise  you will like it, unless you hate squash.  Even if you THINK you hate squash, you may love it if you give it a try.  This is your chance to show your risk-taker side, channel your inner adventurer, face danger head-on, and live on the edge . . . !   🙂

Tomatoes and Cucumbers to Spare (and Share)

My husband Peter just came in from the garden with yet another day’s bounty of tomatoes and cucumbers from our garden.  “Thanks, honey.  We certainly need more of those!” I say as he adds them to the pile already taking up half our kitchen counter space.

Then I remembered that someone shared a recipe with one of my groups this week – one that is perfect for shrinking down the pile a bit.  Not really a recipe actually . . .

Just slice up some cucumber, chop some bell pepper and purple onion, and halve several cherry or grape tomatoes.  Put them in a bowl, add a drained can of garbanzo beans, and pour a little balsamic vinaigrette over the top.  Mix.  Done!

It’s pretty too.

Eggplant for Eggplant Haters (a.k.a. Quick Dinner for 2)

My husband Peter is an eggplant hater.  It’s a texture thing – as in “rubbery”, according to him.  What I have discovered though, after trying different preparations, is that if he doesn’t have to eat the skin, and if it’s blended into something, he can actually enjoy it.

This reminds me of the vegetable haters I meet who really aren’t vegetable haters.  More accurately, they are “steamed vegetable haters” or “cooked vegetable haters” or “canned vegetable haters” (hey, I can understand that!), or more likely they are just “poorly prepared vegetable haters”.  Peter is more precisely an “eggplant skin hater”.

I should add that Peter is an excellent eggplant grower.  Take a look at the beautiful ones he just harvested – food as art!

I recently discovered a way to prepare it we can both enjoy – combined with meat and a few other ingredients to make a delicious dinner for 2.  The presentation is nice too, served in the hollowed out eggplant shell.  This won’t take you more than 20 minutes to assemble.  Best of all, if you are an eggplant skin hater, you can easily just eat the filling.

Eggplant has a wide assortment of vitamins and minerals, and may help lower cholesterol and prevent cancer – give it a try!

Eggplant for Eggplant Haters Dinner for Two

1 medium eggplant

1 tablespoon extra virgin olive oil

1 medium onion, chopped

1 garlic clove, crushed or minced

1/2 pound ground turkey or lean beef

1/2 cup cooked brown rice (leftover rice is perfect)

2 tablespoons chopped fresh parsley

1 cup tomato sauce

Salt and pepper to taste

3 tablespoons grated or crumbled cheese (try goat cheese or blue cheese for a bolder flavor; or cheddar or mozzarella for the less adventurous)

Preheat oven to 350 degrees.

Cut eggplant in half lengthwise and hollow out the shell with a spoon; chop the pulp into small chunks.  Cook the onions and garlic in oil in a medium skillet over medium heat until soft and fragrant.

Cook beef or turkey in a separate small skillet just until brown; drain.  Add meat to onion mixture, along with the remaining ingredients, except cheese.  Spoon mixture into eggplant shells and top with cheese.  Place in a small casserole dish and bake for 20-25 minutes.

Fresh, Light, Delicious

Try this simple tabbouleh recipe.   I enjoyed it with baked whitefish with almond slices, and roasted baby bok choy and green onions. (Just roast with olive oil, salt and pepper at 425 degrees – about 20 minutes.)  The fish can be baked at the same temperature during the last 5-10 minutes of cooking time.   Continue reading

Rice and Italian Turkey Stuffed Peppers

As promised, here’s how you can use the extra rice from the last post’s recipe.

Cut off the tops of a few small green peppers (or use large ones if you want this to be your main dish) and clean out the seeds and membranes.  Dice the removed tops and set aside.

Brown a package (20 ounces) of Italian Seasoned Ground Turkey.  (I use Jenny-O Turkey Store brand).  Drain the liquid.  Add a can of reduced sodium diced tomatoes, or, better still, use tomatoes fresh from your garden.  Add 2 minced garlic cloves, the diced green pepper, about 2 cups of cooked brown rice, and a few grinds of fresh pepper.  Combine.

Meanwhile, steam the green peppers shells just until slightly softened but still firm enough to hold their shape.  

Place in a baking dish and stuff with turkey-rice mixture.  Sprinkle with Mozzarella or Monterrey Jack cheese.

Bake at 350 degrees for about 30 minutes, until cheese is melted and peppers are heated through.

“Take Me Away” Roasted Shrimp with Tomatoes and Garlic

You don’t need a vacation . . . when there’s nothing to escape from.  Jason Mraz

I was craving a Spanish dish, something to remind me of eating outdoors near Barcelona.  This dish took me back to the rugged beauty and fresh seafood of the Costa Brava.  If I squint a little and eat out on our deck, I can almost see the cyprus trees and smell the sea . . . . ahhh.

Preheat oven to 400 degrees.  Place 1-1/2 pound of large peeled, deveined shrimp into a casserole dish.

In a medium bowl, combine 1 can reduced sodium diced tomatoes, 3 tablespoons extra virgin olive oil, 3 tablespoons dry white wine, 1-1/2 teaspoon minced garlic, a bay leaf, 1/2 teaspoon freshly ground pepper, and a pinch of saffron.  Pour over shrimp.  Roast without cover for 30-40 minutes, or until shrimp are just cooked and liquid is simmering.  Serve over brown rice.  (Make enough rice to have leftovers for the stuffed pepper recipe to follow.)

View from Begur, Spain – a medieval town


One of the tiny beaches along the Costa Brava



It’s ALL about the fixin’s!

Fixin’s make the burger!  Does anyone disagree with this?  We had turkey burgers last night, and this is what our plate of fixin’s looked like.  That’s avocado on the side, hiding under the sauce dish.

I always make a different sauce, depending on my mood and the flavors of the rest of the meal.  Last night, a simple combination of 2% plain Greek yogurt and a little sweet pickle relish was just right.   My burger sauces never include more than 3 ingredients, never take more than 45 seconds to make, and always include plain Greek yogurt.

As for the other items, I ran out of tomatoes, but soon our garden will be producing massive quantities with outstanding taste.  Then I will be having tomatoes with everything!  Happy grilling.